F3 Knoxville

Tag: asylum-am

Legs, Back, Core, and a free shower..

AO: asylum-am
Q: P3
PAX: Grandslam, Matlock (Bill Maddox), Gibbler, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 6
WARMUP:

5 EAASSSYYY up/downs
lap around the pavilon
SSH
Cherry Pickers
Runners Stretch
Glute/Chest Stretch
Upward/Downward dog
BBQ squats

THE THANG:
Pavilion

10 burpees buy in

3 rounds

10 table rows
20 squats
15 big bois

10 burpee buy out

3 laps around the pavilon

10 burpees buy in

3 rounds

10 table rows
10 Leutinet Dans
15 v-ups

10 burpees buy out

Mosey to the rustic Pavilon (just light rain at this point, looking like I gambled on won)

10 burpees buy in

3 rounds

10 table rows
10 Bulgarian Split Squats (Each leg)
15 box cutters

10 burpees buy out

Mosey to Rose bowl pavilon (Cue the heavy rain….)

10 burpee buy in

3 rounds

10 table rows
15 jump squats
15 Superman’s

10 burpee buy out

Mosey back to Pavilon in more heavy rain

**Let it be noted that Matlock (Bill Maddox) ran further than everyone today with a detour around the Rose Bowl

MARY: None

ANNOUNCEMENTS:

Convergence this Saturday at Frozen Head

Hardship Hill on May 17th

Smokies game this summer!

COT:

Spoke about prioritizing our commitments and what to do when they all collide. Be intentional about where we spend our time and be proud.

What did the (Greg) Fox say? ( a lot)

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Gibbler, Fabio (Joe Hamilton), bluebird, Coolio (Greg Fox), Rugby
FNGs: None
COUNT: 5
WARMUP: deep squat

THE THANG: Welcomed Coolio back into the fold as we strolled. Discussed NIL. The Daybreak shenanigans. The Knicks. And also enjoyed several Coolio (Greg Fox) book reviews. Sadly Freed to Lead was not one.

MARY: saw an actual Fox on Route 66. No not Jaclyn Smith but the four legged kind. He seemed rather unbothered by my ferocious dog

ANNOUNCEMENTS: Yada Yada yada

COT: @pluto did some oratin’.

1000 Reps

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

H&R Block

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, Hands, Matlock (Bill Maddox), P3, Pac-man, Sawdust
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, split jacks, tie fighters, broga

THE THANG: One partner takes off with a farmer carry, other partner stays and knocks out 20 Merkins, gets up, runs to catch other partner and they swap out. Did this up to the overlook.
Then did Dora’s. 100 curl/press, 150 swings, 2 rounds of blockies. Mode of transport was bear crawl, lunge, then broad jump.
Catch the farmer if you can back to the AO but this time the exercise was 5 up/downs.

MARY: 10 weighted Lt. Dan’s
Pushed P3’s dangerously sharp new CMU around the parking lot to try to dull it down a bit.
30 4 count little blocky crunches

ANNOUNCEMENTS: CSAUP and Hardship Hill coming. Asylum AM Night at the Smokies. Birthday party at P3’s (limited parking, juice, and cupcakes available).

COT: Victory can be a defeat and defeat a victory. Good uses all things for a greater good as his ways are not our ways.

Ruckin’ NIL

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Gibbler, bluebird, Matlock (Bill Maddox), Code Brown
PAX: Matlock (Bill Maddox), Code Brown, bluebird, Sawdust, Gibbler, Charmin (John Willis), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.6 Miles

MARY: N/A

ANNOUNCEMENTS: CSAUP at Frozen Head 4/26 & Hardship Hill on 5/17

COT: P3 shared his thoughts on this Easter Holy Week.